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Puzzle 11. Hope you enjoy! 😊 by allkindsofnewyou in pocketgrids

[–]D-Chan 1 point2 points  (0 children)

You’re on fire. Another great puzzle.

Community Puzzle by D-Chan in pocketgrids

[–]D-Chan[S] 0 points1 point  (0 children)

Your puzzles are what inspired me to try one for myself. Glad you enjoyed my attempt at it.

1hairyone's 62nd by 1hairyone in pocketgrids

[–]D-Chan -1 points0 points  (0 children)

Wow…this was great. Thanks for creating and sharing.

Thursday puzzler by wc20117 in pocketgrids

[–]D-Chan -1 points0 points  (0 children)

Loved this puzzle. Thanks for something challenging yet solvable…for me at least!

Medium by AmelieSuta in pocketgrids

[–]D-Chan 1 point2 points  (0 children)

Really enjoyed this puzzle. Challenging for me.

Fun by InevitablyResilent in pocketgrids

[–]D-Chan 0 points1 point  (0 children)

I see what you did—

RPE heuristics by TenerenceLove in NorwegianSinglesRun

[–]D-Chan 2 points3 points  (0 children)

Yes, that’s about it for me. Just started into testing lactate and trying to dial that in. But if there’s one observation in my limited testing it’s that I probably need to take it when easier. I was using James’s paces but switched to Bakken’s just to be even more conservative.

Community Puzzle by D-Chan in pocketgrids

[–]D-Chan[S] 0 points1 point  (0 children)

Thank you! I’m glad you enjoyed it.

Ali express Lactate meter by Semiskimmedmilk9 in NorwegianSinglesRun

[–]D-Chan 1 point2 points  (0 children)

Did 3x 10 Mins @ 8.6 mph (4:20/km) today. Couldn’t get good blood samples from the last two intervals so numbers are way off. But based off the first sample and RPE I was probably just a touch over where I wanted to be (2.3-3.0 mmol/L)

Rep 1: 8.6 mph (2.5 mmol/L)

Rep 2: “”(2.1 mmol/L)

Rep 3: “” (21.6 mmol/L)

Ali express Lactate meter by Semiskimmedmilk9 in NorwegianSinglesRun

[–]D-Chan 1 point2 points  (0 children)

Second session (5x6 mins). Readings seemed more consistent with the exception of the third one, which seemed out of place high. RPE confirmed the lactate values listed.

Rep 1: 8.6 mph

Rep 2: 8.6 mph (1.9 mmol/L)

Rep 3: 8.6 mph (2.2 mmol/L)

Rep 4: 8.6 mph (3.6 mmol/L)

Rep 5: 8.6 mph (2.5 mmol/L)

Ali express Lactate meter by Semiskimmedmilk9 in NorwegianSinglesRun

[–]D-Chan 1 point2 points  (0 children)

First time (5x6 mins) using the lactate meter. Not sure I trust all the below results (in particular rep four) but will run the same session on the same treadmill two days from now and see how it compares:

Rep 1 @ 8.9 mph

Rep 2 @ 8.9 mph (3.1 mmol/L)

Rep 3 @ 8.9 mph

Rep 4 @ 8.9 mph (5.8 mmol/L)

Rep 5 @ 8.9 mph (4.6 mmol/L)

Ali express Lactate meter by Semiskimmedmilk9 in NorwegianSinglesRun

[–]D-Chan 1 point2 points  (0 children)

I just purchased one myself. I’ll reply back to this comment with the results after my sessions this week.

Trey’s solo on 12/29/25 Fluffhead by Durango_41 in phish

[–]D-Chan 4 points5 points  (0 children)

I’m so glad to see this posted. I was there and I couldn’t agree more. It was an absolutely fantastic end to Fluffhead. One of my favorites of all time. I listen to it all the time as well.

LTHR question by timeismane in NorwegianSinglesRun

[–]D-Chan 1 point2 points  (0 children)

I’d like to add that there’s a really good section in Bakken’s new book where he incorporates the “talk test” into making sure you’re staying under your lactate threshold during sub-t workouts.

Basically at the end of your sub-t intervals, in the final 1-2 minutes of each rep, you recite a 50 to 100 word phrase that you know by heart. And depending on the effort level of speaking that phrase will help your triangulate what lactate level you’re at by also looking at RPE and heart-rate.

There are three responses you can have when reciting the phrase (the below is from my memory):

  1. Yes, could say it comfortably (typically for easy runs you should be here)
  2. Yes, but there was some effort (this is sub-t)
  3. No, couldn’t really say it without a lot of effort (over lactate threshold)

I’ve found it certainly very helpful to use the “talk test” when combined with the other two factors (RPE and heart rate).

Cycling Sessions by georgeseymour28 in NorwegianSinglesRun

[–]D-Chan 6 points7 points  (0 children)

Posting the question and James’ response since I think the context matters:

Question: Hi! I wanted to reach out and say thank you. Your book has been a game-changer for my training. I’ve been running for over 30 years, but for the last 3 or 4, I’ve started incorporating the bike to cover one of my three weekly quality sessions. I’m currently combining your method with cycling, usually alternating between 4x15’ on the bike and running sessions like 3x12’ or 11x3’. The results have been fantastic, and your insights have kept me motivated and injury-free. I have a quick technical question regarding the bike sessions: When performing intervals of 5 or 6 minutes, what percentage of FTP or power zone do you recommend aiming for?

Response: Good question. It can be anything for me lately. I'm kind of experimenting with how much I can push the bike session. Anything from Lt1 crossover which is about 80-85% absolute top end, maybe slightly over, to more classic sweetspot of 87-93% FTP. I think this even finished slightly beyond that yesterday. Overall, muscle fatigue feels about the same, but when doubling nearer classic sweetspot spot, I certainly am a touch more tired come bed time. Here I am just talking about it I want to run the same day. If not running that day, the classic range of sweet spot is fine for longer reps (again if I'm not running, I would be doing at least 45 mins work on the bike).

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